Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) Test: Side Split 3 Minute / Side – Banded Super Couch Stretch Re-test: Side Split * Hold each Side Split for 2 minutes each side. Metcon First Kiss (AMRAP – Rounds and Reps) 20 Minute AMRAP, In Teams of 2: 21 Wall Balls (20/14) 15 Calorie Row 9 Deadlifts (225/155) * Complete a full round before switching partners. Injury Prevention Full Body Foam Roll (No Measure) Spend some quality time with the Foam Roller. Perform 1 x 20 per side in each of the following areas: – Lats – Upper Back – Lower Back – Quads – Inner Thigh – Hamstrings – Glutes – CalvesRead more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Turkish Get Up (No Measure) * Practice for 10 Minutes Metcon Born Free (Time) 15-12-9 of: Thruster (115/80) Chest to Bar Pull-Ups -Then Right Into- 15-12-9 of: Burpee Box Jump (24/20) Squat Clean (115/80)* 20 Minute Time Cap Injury Prevention 5 Minute Squat Test (No Measure)Read more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (Time) For QUALITY: 75 V-Ups * Each time you break or rest, perform 8 Push-Ups Metcon Bawitdaba (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 1 Rope Climb 4 Strict Handstand Push-ups 8 Kettlebell Swings (70/53) Injury Prevention Couch Stretch (No Measure) * 2 Minutes / SideRead more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (6 Rounds for time) For QUALITY: 3 x Max Effort – L-Hang (from Pull-Up Bar) Then 3 x Max Effort – Planche * Rest as needed between attempts ** Record the time for each attempt. Strength 5×5: Back Squat @ 70-75%1RM. Metcon Porcelain (Time) 21-15-9 of: Calorie Row Burpees* 10 Minute Time Cap Injury Prevention LAX Ball Pec Smash (No Measure) * 2 Minutes / SideRead more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) FLEXIBILITY: 10 Bar Kips 2 Minutes / Side – Turkish Bretzel 10 Bar Kips 2 Minutes – Hold bottom of Dip Metcon Snow Ball Fight (AMRAP – Rounds and Reps) 20 Minute AMRAP, In Teams of 2: 70 Wall Balls (20/14) 60 Box Jumps (24/20) 40 Chest to Bar Pull-Ups 30 Power Cleans (135/95) 12 Muscle Ups Injury Prevention Foam Roll Biceps (No Measure) 2 Minutes / Side Foam Roll Triceps (No Measure) 2 Minutes / SideRead more